Sodium chloride (salt) is essential to the body. The sodium in salt helps transmit nerve impulses and contract muscle fibers. Working with potassium, it balances fluid levels in in the body. But you only need a tiny amount of salt to do this, less than one-tenth of a teaspoon.
The body can generally rid itself of excess sodium. In some people, though, consuming extra sodium makes the body hold onto water. This increases the amount of fluid flowing through blood vessels, which can increase blood pressure.
Most of the salt that we consume comes from prepared and processed foods. The leading culprits include snack foods, cold meats, smoked and cured meat, canned juices, pizza and other fast foods, and many condiments, relishes, and sauces.
Here are 5 ways to cut back on sodium when cooking or at the table:
Use spices and other flavour enhancers. Add flavor to your favorite dishes with spices, dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegar's and wine. From black pepper, cinnamon, and turmeric to fresh basil, chili peppers, and lemon juice, these flavour enhancers create excitement for the palate — and with less sodium.
Go nuts for healthy fats in the kitchen. Using the right healthy fats — from roasted nuts and avocados to olive, canola, soybean, and other oils — can add a rich flavor to foods.
Sear, saute, and roast. Searing and sauteing foods in a pan builds flavour. Roasting brings out the natural sweetness of many vegetables and the taste of fish and chicken. If you do steam or microwave food, perk up these dishes with a finishing drizzle of flavourful oil and a squeeze of citrus.
Get your whole grains from sources other than bread. Even whole-grain bread, while a healthier choice than white, can contain considerable sodium. And bread contains salt, not just for flavour but to ensure that the dough rises properly. Try a Mediterranean-inspired whole-grain salad with chopped vegetables, nuts, and legumes, perhaps a small amount of cheese, herbs and spices, and healthy oils and vinegar or citrus. For breakfast, cook up intact whole grains with fresh or dried fruit, and you can skip the toast (and the extra sodium).
Shop for raw ingredients with maximum natural flavor, thereby avoiding the need to add as much (if any) sodium. Shop for peak-of-season produce from farmers’ markets and your local supermarket.
This information is bought to you as a free service from DNA Biopharm South Africa. The information herein is not intended to treat or diagnose any condition. Should you wish to try any herbal or natural remedy discussed in these pages, please consult with your healthcare practitioner. Should you require any information or advice on any topic related to diabetes, please visit our website at www.dna-biopharm.com
